NUDE FOOD

ISSUE 01. MARCH 2012 9 EUR/12 USD

Seven

Raw sourceCONTENT

CONTENTraw food11-1517-2244-4546-477879-81

Light and simple: 4 Deliciously chilled soups Bonus Food: Ani's Raw Food Dessets Juicing: Empowering your raw lifestyleRaw for your pet: What is really inside Pet foodBennef its of home gardening: Green pestoFast Food: Raw versions of all your favorite no-goes

stir stir stir

24-27

28-4167-7172-7576

raw livingBest biking city: Copenhagen, self proclaimed best biking city of the world!Edible art: Bringing food to life withCity gardens: Urban city gardens among tall skyscapersHome gardening: My own little herb gardenHome gardening: Shop the perfect pot for your herbs

49-515255-5860-616263-64

raw healthFitness: Refreshing workout in the natureFitness: 1 month, 5 exercises. Ready, set GO!Fitness: Shop new workout clothes - which type are you?The healthy nut: The top 6 healthiest nutsFood as medicine: From snake blood to ginger rootFood as medicine: NUDE FOODs medecine cabinet

raw source83-848687

With Janie Woitt: Easy home detox - a do-it yourself guideReviews: The bookshelfReaders voice: Tips for tips

The average speed within the city

16 27 km/h km/h

GREAT SOURCE OF OMEGA-3553 kacl PR. 100GR.

Nine

Raw sourceEDITORIAL

100% RAW!

Editor in chiefSamantha Kjaersgaard

Art Director Samantha Kjaersgaard

Photo EditorInstead of pasteurised animal milk, go for nut milk such as raw almond milk or raw soymilk or even coconut milk.

WritersJanie Woitt, Samantha Kjaersgaard, Susan Jakeson, Maria Phillip

PrintLoreto PrintVia Padova, Milano

Subscribewww.nudefood.com0039 - 366 3035 [email protected]

IT IS REALLY HAPPENING! NUDE FOOD IS SENDING OUT THE VERY FIRST ISSUE OF 100 % RAWSOME RECIEPS, ARTICLES, AND EVERYTHING ELSE YOU NEED TO LIVE YOUR OWN RAW LIFESTYLE.

COLOFON

tHIS MONTHS HIGHLIGHTSRaw dog foodHow great is it that our beloved pets are also able to enjoy their natural raw diet.

Biking!Follow in the tracks of “Best biking city” Copenhagen and get out your bike! It’s refresh-ing and good for both you and the environment.

Enihicit aestiorempos ius plandan dandam volorit dolorro maximolum aut harum santia aut unt ut excea preprestem et rae re rem ea iunto optat rem fuga. Aliquis dolupta delita conest ommoditatis delesto rendus nusdaep udanimperia quati to-tas ex ex et escil ea nossecea doles re vitatur, aut faciis etur, nobitios atem quaest, net ut occatecus dis maiosto eos evendic tempor sum voluptature rescia nonsequ idenis dolorum re nima doloreicate odio omnis aboresequas quaspie nihicit andi ut voluptate destibe rspellestis sequam quatem rerum es es eat.

Um eatur sa con perum excepe porestota ditatiatiis inihit, cuptatum venitatiusda nos et ullam, qui omnimolum vendign atiam, sunt illamus dolest as eum eum ilia eost, oditatio. Omnimos exces sae sita pori aborita temodi optium destrumentur as ut quis volo te dolupta verum, nese nis estio est volenis et lantio dit qui dolor-itinus.

Git, voluptate aspero ium laut enistium facepudi ilis doluptae parchilit quo eveni aperaest qui te vident, tem. Abo. Ita vollis ulluptas exces nisciendisit fugia vit et mos sitibusciist volorem ullaut pro et od quiate dest, sit et quo et inis ea net audisinusa nobis quati dignis voluptasped millab in conse prem eatur, tem aut aut ipsunte voluptam, in comnim coritam, as sae nes sa sectia corehenimod ea con nectibusam facerum estrum autenti ncillab orionseni tecto ius que ped quibus andios deribus, quias aut repera erunt poresci ameturit asperib eaquiduci ut ut a volupiendunt ac-erferis id que voloreped et vidipsae ex erferro velecae rspiet vendemodi comniam usaniasimil etur alitatur as alis debis porumet, quibus sequodit landige ndusam ex evendipid quo illaboribus alitat quam renimin estet, quae est, ut et arum rero ea si alitis et eos es adignime del ilit velectum doluptur alia alitae. Animporitat.

SAMANTHA KJAERSGAARD

Editor in Chief

All the best of the seasons greensEven though the days are hot, you don’t have to give up eating your favorite soups! Cool off with chilled soup versions of a few classics, plus get our best cold soup recipes us-ing fruit and summer vegetables. Chilled soups are great for hot days or when you just want something light. Here is an assortment of deli-cious cold soup recipes. These cold soup recipes are make ahead or last minute soups which will cool you down on a hot summer day or make a delicious and elegant starter course for a formal dinner.

Raw foodLIGHT AND SIMPLE

Eleven

Soup base2 cups tomatoes1 cup cucumber1/4 cup olive oil1/3 cup lemon juice1/2 tsp. sea salt1/2 to 1 tsp. jalapeno pepper1 medium garlic clove

Blend all the ingredients and place the pure in a bowl.

Soup filling2 cups tomatoes2/3 cup cucumber1/2 cup red bell pepper1/4 cup onion1/2 cup cilantro or parsley

Ultimate Gazpacho

Twelve


PreperationsAll the vegetables should be chopped or diced very f ine. Using a food processor works great for this. Mix the chopped vegetables with the ingredients that have been blended. Serve cold on a hot summer day, or any time! You can also garnish with summer f lower petals. The Gazpacho is a traditional Spanish dish.

Thir teen


Creamy curry soup with tofustir stir stir

PreperationsAll the vegetables should be chopped or diced very f ine. Using a food processor works great for this. Mix the chopped vegetables with the ingredients that have been blended. Peel the beans from the husk and then wash them thoroughly. Shred the tofu into mouth size pieces and mix it with the beans and the spices. You can also garnish with summer f lower petals. The curry soup is a traditional thai dish.

Soup base1 can of coconut milk4 tsp. curry powder1/4 cup olive oil1/3 cup lemon juice1/2 tsp. sea salt2 cups chicken broth1 medium garlic clove

Soup filling25 gr. tofu2/3 cup beans1/2 cup yellow bell pepper1/4 cup onion1/2 cup cilantro or parsley

Soup base4 cups peas1 cup cucumber1/4 cup parsly1/4 cup mint leaves1/4 cup lemon juice1 scallot1 tsp. olive oil1/2 tsp. sea salt1 medium garlic clove

Green pea heavenPreperationsBlend all the ingredients until smooth and serve with the creamy topping serve. The recipe above makes one large portion. You can safely double or triple the recipe depending on the size of the container for your blender. The soup is also nice served cold, though it will thicken somewhat after being refrigerated.

Creamy topping1/3 cup plain youghurt1/2 tsp. white peper1/2 tsp. sea saltMint leaves for decoration1/2 cup cilantro or parsley

Fourteen


Rich and fresh mushroom soup

Soup base1 pint white stock1 tablespoon cornf lour1/4 pint milk2 tsp. cream1 scallot1 tsp. olive oil1/2 tsp. sea salt

PreperationsChop the mushrooms very f inely and simmer together with the chives or spring onions in the white stock for 10 minutes only. Blend the cornf lour with the milk, add to the soup and stir until thickened. When quite thick, stir in the cream. Chop the chives and ginger very f inely. Slice the mushrooms and leave them with the seasoning and oil for about half an hour. Add the f illing to the soup base.

Soup filling8 oz. mushrooms1 tsp. chives or spring onions1 tsp. minced ginger Chopped parsleyGarnish

There are over 3000 sorts of

edible mushrooms so choose

your favorites and go crazy

Fife teen


SAMPLE

FOR YOU!

Seven teen

Raw foodBONUS FOOD

From cobblers to cookies, pies to cup-cakes, Chef Ani’s easy-to-make sweets are wheat-free, gluten-free, dairy-free, pro-cessed sugar-free, and cruelty-free. De-ceptively simple, these treats pack loads of flavor and nutrition in every bite. Sub-stituting these mouthwatering desserts for traditional baked ones will give your body much-needed nutrients while sacrificing none of the flavor. With lists of essential tools, key ingredients (including “super-foods” that enhance flavor and nutrition), full-color photos, and gorgeous design, Ani’s Raw Food Desserts proves you don’t have to sacrifice taste or style to reap the benefits of raw foods.

You can have your cake and eat it too with Ani Phyos innovative and de-licious desserts.

With recipes for: Raspberry Ganache Fudge Cake, Pistacchio Dream Lemon Pudding Filled Coconut Cupcakes with Shaved Coconut Topping, Rich Seed Cake, Mango Sorbet on Macaroon Tartlets, Chocolate Crunch Cupcakes with Molten Mint, Fig Tartlets with Frangipane Cream, Oatmeal Raisin Cookies, Blackberry Delight, Mulberry Pecan Cookies, Spiced Blueberry Cobbler, Pear Ginger Crisp, Nectarine-Raspberry Crumble, and Filled Chocolate Truffles, Chocolate Heaven.

Eighteen

Raw foodBOUS FOOD

Blackberry Delight

Rich seed cake

Blackberry Delight

Rich seed cake

PreperationsSoak the f lax seed for twelve hours in the coconut oil and water. Put f lax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Form four balls and f latten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the vanilla crème use a large bowl and a hand mixer. Mix the yoghurt with the coconut oil, syrup, vanilla powder and water. Mix on high level for about f ive minutes until the consistency it thick and creamy.

Vanilla Creme2 cups. greek yoghurt2 tbsp liquid coconut oil1/2 cup agave or maple syrup1/2 tsp vanilla powder1/4 cup water

Chocolate crepes2 cups whole f lax seeds2 tbsp liquid coconut oil1/2 cups agave syrup1/2 tsp sea salt1/4 cup water2 tbsp cocoa powder

PreperationsSoak the f lax seed for twelve hours in the coconut oil and water. Put f lax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Form four balls and f latten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the avocado topping use a large bowl and a hand mixer. Mix the yoghurt with the syrup, avocado and sugar. Mix on high level for about f ive minutes until the consistency it thick and creamy.

Avocado topping2 cups. greek yoghurt1 mashed avocado1/2 cup agave or maple syrup1/2 tsp brown sugar

Cake base2 cups whole f lax seeds2 tbsp liquid coconut oil1/2 cups agave syrup1 cup dates1/4 cup water2 tbsp cocoa powder

Twenty

Raw foodBOUS FOOD

Pistacchio Dream

Chocolate Haven

Pistacchio Dream

Chocolate Haven

PreperationsSoak the f lax seed for twelve hours in the coconut oil. Put f lax meal, coconut oil, agave, salt, and water in a large bowl and mix well. Chop the almonds and hasselnuts f inely and mix with the f lax seeds. Form four balls and f latten into a “pancake” shape, about 1/4 to 1/2 inch thick. For the pistacchio f illing use a large bowl and a hand mixer. Mix the yoghurt with the syrup, vanilla powder and water. Mix on high level for about f ive minutes until the consistency it thick and creamy. Chop the pistacchio f inely and mix carefully with the f illing.

Pistacchio filling2 cups. greek yoghurt3 cups pealed pistacchio nuts1/2 cup agave or maple syrup1/2 tsp vanilla powder1/4 cup water

Nutty cookies2 cups whole f lax seeds1 cup almonds1/2 cup hasselnuts2 tbsp liquid coconut oil1/2 cups agave syrup1 tbsp brown sugar1/2 tsp sea salt

PreperationsBlend the ingredients into a f irm mase. Put the mass into paper cups or muff in forms for the night over or at least 8 hours in the fridge. For the chocolate crème use a large bowl and a hand mixer. Mix the yoghurt with the coconut oil, syrup, vanilla powder, cocoa powder and water. Mix on high level for about f ive minutes until the consistency it thick and creamy. Chop the chocolate into f ine pieces and mix half into the creme. Use the rest to sprinkle on top

Chocolate Creme2 cups. greek yoghurt2 tbsp cocoa powder50 g. 70% dark chocolate2 tbsp liquid coconut oil1/2 cup agave or maple syrup1/2 tsp vanilla powder1/4 cup water

Chocolate cake2 cups dates2 cups hasselnuts100 g. 70% dark chocolate2 tbsp liquid coconut oil1/2 cups agave syrup2 tbsp cocoa powder

Twentytwo

Raw foodBOUS FOOD

Twenty four

Raw livingBEST BIKING CITY

world!biking city

estCopenhagen,

b proclaimed The self

in the

ld

1.2 million is the number of kilometers cyclists in Copenhagen travel by bike every day. This is the equivalent of cycling to the moon and back – twice!


Twentyfive

In Copenhagen, one person in three ride by bike to work or school every day. A big city with so many cyclists offers many benefits. In terms of the environment alone, cyclists help keep the citys CO2 traffic emissions at a low level compared to other big cit-ies. When we reach the stage that over 50% of commuters choose to cycle to their place of work or education, then Copenhagen traffic will be able to save an additional 80,000 tons of CO2 per year.

Fair winds for pedal powerCopenhagen’s cyclists are every where, and they are a key element of our identity and profile - making us one of the leading cycling cities in the world. Our cycle culture has developed over the course of many years, strongly encouraged by ongo-ing investments in cycle tracks, cycle routes, etc.

In recent years, cycling has been giv-en an extra boost with the addition of two new cycle and pedestrian bridges in the city: Brygge Bridge spanning the harbour and Åbuen Bridge over Åboulevarden, one of the main roads out of town. We have also been suc-

cessful in reducing cyclist accident rates. However, much remains to be done before cyclists feel completely comfortable in traffic. Many Copen-hageners would like to see even more and even wider cycle tracks, more car-free green cycle routes, synchronized green waves through traffic lights and better cycle parking facilities at sta-tions, at work and at home.

Working to become the worlds best city for cyclists

Copenhagen aims to become the most cycle-friendly city in the world. This means constructing more cycle tracks,

The average speed within the city

16 27 km/h km/h

There is a total of 350 kilometres of cycle tracks and 40 kilometres of green cycle routes in Copenhagen -the equivalent of the length of Jutland!

extending cycle routes along the citys green thoroughfares, establishing saf-er and more cycle-friendly conditions at the most crowded intersections, as well as implementing many other im-provements and ideas suggested by Copenhageners. With Copenhagen taking the lead, other cities all over the world will hopefully be inspired to create better conditions for cyclists and thus improve the environment, public health and traffic movement.

Twenty six


35 %The percentage of people in Copenhagen, who each day takes the bike to work or school

each day

The Danes

bikes 2.5 Kmper person

each day

The greeks

bikes 100 mper person

each day

The Dutch

bikes 1.6 Kmper person

Copenhagen selected as the best Danish city for cy-cling in 2008

For now, we can take pride in the fact that the Danish Cyclists Federa-tion voted Copenhagen the best city for cycling in 2008. Copenhagen was chosen on the grounds that it has fo-cused on innovative solutions to a number of challenges, as well as in-volving citizens, with the result that even more people cycle. On these pages, you can learn more about what the City of Copenhagen is doing to improve conditions for cyclists and you can read the ambitious objectives we have set ourselves to get even more people into the saddle.


Twentyseven

What happens when food is no longer just a nutrituion on our plate, but used as a medium for art?

Edible artbringing food to life withCHRISTOPHER BOFFOLIARCIMBOLDO AND RAY VILLAFAN

Twenty eight

Raw livingEDIBLE ART


Twentynine

Christopher Boffoli

Christopher Boffoli from Se-attle creates miniature rep-resentations of everyday scenes using tiny model fig-

ures and foodstuffs. Christopher, who has toured his "Disparity" collection in galleries throughout the USA, says: "Coming up with an interesting image is only half the battle - a caption that will make people smile is also a big part of my work." Epelitib erumquae-ctem ditatiumet atur acima excerovid est, neceatu riandeb itatet, soluptu reperume voluptam, con porios ut re, odigendel imus, officium idipis audam que occae. Giat quis secti que plabore dolumqui blaccus.

Nam fugitatem escitibus dio. Aqui tes maximus es prestem sedi ratum fugia quis atem rehent ellit quiduntur si ut laciam, quam fuga. Et ulluption ent lamus.

"COMING UP WITH AN INTER-ESTING IMAGE IS ONLY HALF THE BATTLE - A CAP-TION THAT WILL MAKE PEOPLE SMILE IS ALSO A BIG PART OF MY WORK."

Thirty


Nam fugitatem escitibus dio. Aqui tes maximus es prestem sedi ratum.


Thirtyone

ArcimboldoAT A DISTANCE, HIS PORTRAITS LOOKS LIKE NORMAL HUMAN PORTRAITS. HOWEVER, IN-DIVIDUAL OBJECTS IN EACH PORTRAIT ARE ACTUALLY OVERLAPPED TOGETHER TO MAKE VARIOUS ANATOMICAL SHAPES OF A HUMAN.

At a distance, his portraits looks like normal human portraits. However, indi-vidual objects in each por-

trait are actually overlapped together to make various anatomical shapes of a human. They are carefully constructed by his imagination. Besides, when he assembled objects in one portrait, he never used random objects. Each ob-ject was related by characterization. In The Librarian, Arcimboldo used



Thirtythree

objects that signified the book culture at that time, such as the curtain that created individual study rooms in a li-brary. The animal tails, which became the beard of the portrait, were used as dusters. By using the everyday objects, the portraits were decoration and still life paintings at the same time. His works showed not only nature and hu-man beings, but also how close they were related.


Thirtyfour



Thirtyfive

Laccullab ima sam iunt lautet occusandes unt autem am eos apidelictur, sita voles nessimet eatur, ver-speratet intias ut.

Thirtysix


Ray VillafanFROM THE PRESIDENTS QUARTERS IN THE WHITE HOUSE TO BERMUDAS SOUSAS GARDENS, RAYS PUMPKINS HAVE GATHERED A CULT-LIKE FOLLOWING.

Ray’s hobby of pumpkin sculpting was brought to an entirely new level in 2007 when he was contacted by

High Noon Entertainment and asked to participate in the Food Network’s Challenge Show, Outrageous Pump-kins. Ray competed as one of four pro-fessional pumpkin sculptors, impressed the judges enough to sweep all three rounds and was awarded the Grand Prize. Outrageous Pumpkins logged the highest ratings of any other Challenge episode, and a second invitation was extended to Ray in 2009. They wanted him to come back and defend his title in their Outrageous Pumpkins Challenge II. Ray defended his 2008 title and took home the 2010 Grand Prize from the Food Network’s Pumpkin Challenge II. The exposure of Ray’s style, talent and creativity amassed an all-new ap-preciation for pumpkin “carving”, and his artistic take on the traditional jack-o-lantern has granted him invitations from across the globe for VIP Galler-ies (Very Impressive Pumpkins). From the President’s Quarters in the White House to Bermuda’s Sousa’s Gardens, Ray’s pumpkins have gathered a cult-like following.

Thirtyeight




Thirtynine

Inverovid maior millit es ipiten-dem et dolum est et veris ipid mi-nulla borumendam, serfernatur.

Fourty


Ciliquam estius velit voluptaque optate perit magnatia et porepu-daepro et everspe ritate andemol lecerum sitatibus iur, cum qui ut


Fourtyone

Getting your veggiesAccording to the United States Centers for Disease Control and Prevention, “Consuming a diet high in fruits and vegetables is as-sociated with lower risks for numerous chronic diseases, including cancer and cardiovascular disease.” Just like your mom has been telling you since you were a child, “eat your fruits and vegeta-bles”, yet many of us need to be reminded of this.

Usually I juice every day and drink between one or two quar ts of mostly-green juice every day. Some people prefer to have one regular juice day every week, also called a juice ‘feast’ or juice fast day. By removing all the hard-to-digest f iber from your nutrient-rich veggies, juicing improves your absorption of all the impor tant nutrients. This is par ticularly impor tant for people be-ginning a raw food lifestyle because most of us have poor diges-tion and incomplete absorption after decades of eating cooked and processed foods. Juicing, using a slow-speed masticating juicing only, breaks down the cell walls of your veggies releasing the nutrition so you can absorb it like a sponge.

Juicing is a one of the easiest yet most powerful things you can use to make your raw food lifestyle more successful and improve your overall health and wellness.

How Much to DrinkI usually recommend at least 16 ounces of juice daily. Most days I f ill up a 16 oz. insulated spor ts canister and drink it throughout the day. When I am doing a juice ‘feast’ I double that, drink-ing it throughout the day, but mostly around meal times or whenever I am feeling hungry. Making this much juice every day might seem tedious, but I have a secret. First, I don’t actually make juice every single day. I actually juice every two or three days and make enough for the next two or three days, which I then store in a tightly sealed, insulated container in the fridge. If you do this a lot you may want to get one of those food saver appliances that sucks the air out of a ball-jar style container, but I have found that my juice lasts up to 3 days just f ine without that, though as always, the sooner you drink it the better! Though most of the nutrients are removed from the pulp by your juicer, it is still a valuable resource. I mix my pulp with my dog’s food, and he loves it! It makes a great topping for almost anything, especially salads. You can also compost it.

Getting startedIt’s pretty simple really, eat more fruits and vegetables and you will be putting in more of the good stuff that keeps your body strong, less of the bad stuff that damages your body and if you combine it with a balanced diet and exercise, you can lose weight too! So now the question is where does juicing fall into your new plan to eat more fruits and vegetables? Again, it’s not too complicated. First off, juicing is a more convenient way for

Empowering

Fourtyfour

Raw foodJUICING

many of us to get the 5 to 9 servings of fruits and vegetables it is suggested we eat each day. When juicing it’s just a matter of minutes to drink a cucumber, a handful of spinach and a couple of carrots. They may be tough for a lot of us to eat, especially if you aren’t used to it. Secondly, nutrients in juice are more easily absorbed by the body in liquid form then they are as a solid.This is why orange juice has been a breakfast time staple for so many years, so we can get that instant energy boost so many of us need in the morning. Plus juice is an all natural energy drink, void of all the chemicals and caffeine found in commercial energy drinks. Finally, raw fruits and vegetables contain enzymes ben-ef icial bacteria that are often destroyed when cooking. These enzymes and bacteria help to boost your immune system, aid digestion and give you energy. Lowered risk for chronic disease, a healthier weight, more energy and a strong immune system! Wow, sounds to me like its time to get juicing!

Dark green leafy veggies Like collard greens, Swiss chard, kale and broccoli.

ParsleyIt is high in vitamin C, biof lavanoids, iron, minerals and chlorophyll.

CucumbersUse them with the skin.

Ginger rootFor its anti-inf lammatory proper.

LemonsThey are very high in vitamin C, and the juice goes a long way.

The most powerful ingredients for your juice are the dark leafy green vegetables.These are the most alkaline-forming vegetables, but they don’t taste as good as the veggvies we are typically used to in the market. So to compen-sate for that I add just one or two carrots, a lemon or an apple. I recommend not making the juice any sweeter than that because it will exacerbate any problems your body has with sugar metabolism. Even if you aren’t diagnosed with a sugar problem, you probably have borderline, uduagnosed sugar issues results from sugar being added to every-thing in your cooked, processed diet for your whole life. So avoid sweet veggies like carrots and beets, and try to eliminate most fruit at least until your body rehabilitates it’s ability to properly metabolize sugar. Avoid fruit if you have candida, hypoglyce-mia, insulin resistance, diabetes, or cancer.

Great vegetables for juicing. All organic and washed throughly of course

Raw foodJUICING

Fourtyfive

Rather than being scientif ically designed to provide everything your pet needs for good health, as adver tised, commercial pet foods actually lack suff icient minerals, enzymes and vita-mins for good health - and usually contain ingredients and additives actually harmful to pet health. The protein in pet food comes from a variety of sources. When cattle, swine, chickens, lambs, or any number of other animals are slaugh-tered, the choice cuts such as lean muscle tissue are trimmed away from the carcass for hu-man consumption. Whatever remains of the carcass -- bones, blood, pus, intestines, ligaments, and almost all the other par ts not generally consumed by

humans -- is used in pet food. These are called “byproducts” or other names on pet food la-bels, but there is no def inition for the what these are required on labels. Many of these rem-nants are indigestible and pro-vide a questionable source of nutrition for animals.

You may notice a pungent odor when you open a container of pet food. What is the source of that delightful smell? It is ref ined animal fat, kitchen grease, and other oils too rancid or deemed inedible for humans, doctored up for the noses of your pets then added to the pet food. Restaurant grease has been a major component of feed grade animal fat over f ifteen years.

This grease is held in f ifty-gallon drums outside of restaurants for weeks, exposed to extreme temperatures with no regard for its future use. The next few times you dine out, be sure to look out back behind the res-taurant for a container with a rendering company’s name on it. It is almost guaranteed that you will f ind one.

Rendering companies pick up this rancid grease and mix the different types of fat together, stabilize them with powerful antioxidants to retard addi-tional spoilage, and then sell the blended products to pet food companies. These fats are sprayed directly onto dried kib-ble or extruded pellets to make an otherwise bland or distaste-ful product palatable to your

pet. The fat also acts as a bind-ing agent to which manufactur-ers add other f lavor enhancers as well. Pet food scientists have discovered that animals love the taste of these sprayed fats. Manufacturers are masters at getting a dog or a cat to eat something she would normally turn up her nose at.

The amount of grain used in pet food has risen over the last decade. Once considered f iller by the pet food industry, grain products now make up a con-siderable por tion of pet food. The availability of nutrients in grain products is dependent upon the digestibility of the grain. The amount and type of carbohydrate in pet food deter-mines the amount of nutrient value the animal actually gets.

IF YOU THINK YOUR PET FOOD

THINK AGAIN!

CONTAINS HEALTHY INGREDIENTS

LIKE WHOLE CHICKEN, CHOICE CUTS OF BEEF, FRESH GRAINS AND ALL THE NUTRITION YOUR DOG OR CAT WILL EVER NEED....

If you care at all for your beloved pets, don’t believe the ads from the $10 billion per year U.S. pet food industry when it comes to the health of your loving pets.

Fourtysix

Raw foodRAW FOR YOUR PET

Dogs and cats can almost com-pletely absorb carbohydrates from some grains, such as white rice. Up to 20% of other grains can escape digestion. The avail-ability of nutrients for wheat, beans, and oats is poor. The nutrients in potatoes and corn are far less available than those in rice. Carbohydrate that es-

capes digestion is of little nu-tritional value due to bacteria in the colon that ferment car-bohydrates. Some ingredients, such as peanut hulls, are used strictly for “f iller” and have no nutritional value at all. Two of the top three ingredients in pet food are almost always some form of grain. But since cats

and dogs are carnivores -- they must eat meat to fulf ill cer tain physiological needs. Why are we feeding a corn-based prod-uct to them? The answer is that corn is cheaper than meat.Many nutritional problems ap-peared with the popularity of cereal-based commercial pet foods. Sometimes this is be-cause the diet is incomplete. Sometimes it’s a result of ad-ditives or a result of contami-nation with bacteria, toxins and other organisms. In some

diseases the role of commercial pet food is understood, in oth-ers, it is not. The bottom line is that diets composed primarily of low quality cereals and ren-dered meat meals are not as nutritious or safe as you should expect for your cat or dog.

The BARF diet consists mainly of raw meaty bones, approximately 50% bone and 50% meat, and pulped vegetables and fruits mixed with raw organ meats (liver, heart and kidneys), yogurt, garlic and whole raw eggs. Supplements are added to supply the essential fatty acids. These oil supplements consist of cod liver oil (source of vitamin A), f ish body oil, f lax seed oil and olive oil. Other supplements include vitamins C and E, alfalfa powder, kelp powder, brewers yeast (source of vitamin B's) and apple ci-der vinegar. Dogs are fed their meat/veggie patties every third day and are fed whole raw meaty bones (chicken backs, necks and wings, turkey necks, pork and lamb neck bones) the other two days.

Suggestions for getting Started with Raw Dog Food

Basic Raw Dog Food Recipe for a 20-25 pund dog

Ingridients1/2 cup raw meat 1/2 cup raw pureed vegetables 1/4 cup cooked whole grains 1 tsp. bonemeal powder 1/4 tsp. ascorbic acid powder 1/4 tsp. kelp powder 1/4 tsp. minced garlic1 tsp. oil mixture

Some eliminate the grains and increase the meat and vegetables proportion-ately, and only add the oil if poultry is fed. The meat must be RAW. Dogs should be fed raw bones (cooked bones

will splinter). Vegetables must be pureed or they will come out looking pretty much the same way they did going in. Variety is essential to deliver the correct mix of vitamins and minerals.

oil mixture11 oz. canola oil 2 oz. wheat germ oil 2 oz. f lax oil

Keep refridgerated in a container.

The answer is the same as it is for you and the rest of your family - whole, live, fresh raw food! And thankfully, it isn’t as diff icult as you may think!Dogs are by

nature carnivals, so why not give them what their body and mind needs to func-tion and grow healthily

Raw foodRAW FOR YOUR PET

Fourtyseven

Great workout clothes and working out outside are two things that can help you feel better. Get effective workout exer-cises and tips to the perfect workout outfit!

Raw healthFITNESS

Fourtynine

Great workout clothes and working out outside are two things that can help you feel better. Often times we get caught up in the routine of going to the gym in the same old sweats and tank top. But what happens when you change up the scenery…for both your workouts and your clothes? Put on a hot new activewear outfit and hit the trails! When-ever you look better, you feel better and it motivates you to actually go to the gym or to exercise outdoors in public.Mother’s nature playground is a fun alternative when it comes to your own fitness goals. And, a bonus of maintain-ing your fitness level outside is that it gives you an appre-ciation of the environment and your connection to it. If you don’t get out there, how are you going to know that you’re missing out on beautiful surroundings? Just think of running along the beach, hiking in the mountains or playing around with friends in your local park – these are prime examples of how you can be one with nature. And, at the same time reap the benefits of physical activity. When you visualize yourself doing these types of activities, what do you see yourself wearing? Don’t hesitate to show off what you’ve worked so hard to achieve.

By taking your exercise outside of the confines of a tradi-tional gym you’ll also notice better brain function and it’ll communicate more effectively with the rest of your body just. This all happens as a result of the concentration it takes to walk, run and carry out your activity on unstable terrains.Other fantastic aspects of working outside are increased motivation, a positive change in your surroundings and soak-ing up some much needed Vitamin D. It also adds inspira-tion to your day when your family and friends recognize changes in your appearance. “You look awesome.” “I love your outfit. Where did you get it?” “Wish I could look that good!” Who wouldn’t want to hear that!

It’s the perfect time to commit to making this your fittest,

Mother’s nature playground is a fun alternative when it comes to your own fitness goals. And a bonus of maintain-ing your fitness level outside is that it gives you an appreciation of the envi-ronment and your connection to it.

healthiest year yet and we have just the guy to motivate you. Chris Powell, the trainer of ABC’s hit show Extreme Makeover: Weight Loss Edition has mapped out an exclusive shape-up plan that guarantees lasting results. Weight-loss reality shows tend to operate from the same predictable template: Gather a group of heavy contestants, throw them in a gym with a tough-yet-encouraging trainer, and set them out on a pound-shedding race toward a big payoff. Extreme Makeover breaks that mold. Over the course of an hour, you watch Chris Powell and a single client from their first meeting to the final weigh-in 65 days later. There’s no competition. No teams. No faraway ranch filled with state-of-the-art gyms. Powell’s clients have to juggle their jobs and relationships just like anyone else. And though the amount of weight they have to lose may be staggering, their struggles are relatable: They battle the same frustrat-ing plateaus and have the same urges to give up as anyone else. Powell doesn’t rely on quick fixes to gain results. “Anyone can withstand a brutal month of excessive exercise and calorie restriction,” he says. “But that’s just not sustain-

able.” Instead, he focuses on realistic ways to fit in fitness on a regular basis, favoring do-anywhere body-weight moves and fast-paced cardio intervals. This kind of simplicity has a powerful side effect: Checking off multiple workouts a week instills confidence and makes exercise part of your lifestyle, which is the secret to lasting weight loss. “After a week of meeting your goals, you’ll feel incredible. After two weeks, you’ll consider yourself unstoppable. By the time you hit six months or a year, there will be nothing you can’t do,” says Powell. Get Started, whether you have 10 or 200 pounds to shed, this three-month plan will get you started. But we won’t bail on you there: Get three more three-month plans throughout 2012 right here. This will truly be the year you transform your body and life!

Regardless of when and where your fitness takes you, make it fun and look good doing it!

Fifty

Raw healthFITNESS

Whether you’ve never walked into a weight room or you merely took a holiday-season hiatus, this exclusive 12-week plan from Chris Powell was created with you in mind. It’s designed to torch fat and tone muscle, while taking into con-sideration that you may not be in your best shape—yet.Each week, you’ll complete three strength-training routines and two or three cardio intervals. During the first four weeks, your goal is to build muscle and nail proper exercise

In the first month of your total-body transformation, your goal is to build muscle and nail proper exercise form.

form. In month two, your workouts will be done at a faster pace to help you boost speed, power, and cardiovascular endurance. Finally, month three is all about blasting the fat that’s covering that lean muscle you’ve been working so hard to develop by utilizing supersets (two moves done back-to-back with no rest in between).Each of these plans spikes your metabolism and keeps it revved for hours afterward—and because you’ll be switch-ing things up, you won’t get bored. Best of all, you don’t have to slave away in the gym for hours. You’ll ditch your extra weight in about 30 minutes a day.

Grap a friend along with you! Together you can help each other with motivation and exercises.

See the exercises on next page.they are really effective!!

Raw healthFITNESS

Fiftyone

Single-Arm Dumbbell Row and Twist5

Hammer Curl-Press2

Dumbbell Deadlift3

Dumbbell Pullover4

1

Fiftytwo

Raw healthFITNESS

Yoga Yummy Outdoors adventurer Gym Goodie

Raw healthFITNESS

Fiftyfive

yoga yummy1 2

3

4

5

6

1 TOP SHOP - 25 eur.2 Legwarmers - 12 eur.3 Stadium yoga mat - 15 eur.

4 Puma Gym bag - 65 eur.5 Reebok Correball - 34 eur.6 Nike Yoga shoes - 88 eur.

Fiftysix

Raw healthFITNESS

Outdoor adventurer

1 2

3

4

5

6

7

1 Triumf - 33 eur.2 Nike jacket - 94 eur.3 Casall - 18 eur.4 Adidas - 25 eur.

5 Carhart - 27 eur.6 Helly Hansen - 73 eur.7 Nike - 155 eur.

Raw healthFITNESS

Fiftyseven

Gym goodie1

2

3

4

5

6

7

1 Adidas - 83 eur.2 Pieces - 12 eur.3 Hummel - 125 eur.4 Nice - 75 eur.

5 Reebok - 155 eur.6 H&M - 13 eur7 Casall - 25 eur.

Fiftyeight

Raw healthFITNESS

Many people were scared away from nuts during the low-fat

craze of the last few decades, but now nuts are making a comeback. Nuts are excellent sources of protein, minerals, “good” monounsaturated fats and other nutrients, and they’re good for the heart!

Pecans are an excellent source of over 19 vitamins and minerals including vita-mins E and A, folic acid, calcium, mag-nesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Plus, according to Sue Taylor, R.D., direc-tor of nutrition communication for the Na-tional Pecan Shellers Association, "Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet."In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.

The vitamin bombThe king of nutsWhen it comes to nuts, the walnut is the king. It's a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, arthritis, eczema and psoriasis.

oVER 19 VITAMINS AND

MINERALS

553 kacl PR. 100GR.

GREAT SOURCE OF OMEGA-3553 kacl PR. 100GR.

Sixty

Raw healthTHE HEALTHY NUT

Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart-healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.

Mr. slim jim

Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magne-sium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quar-ter cup of almonds has almost as much calcium as a quarter cup of milk. Plus, almonds are one of the best nuts for lowering cholesterol because 70 percent of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.

The nutrient source

These nuts are high in protein, fiber, healthy monounsaturated fats, potas-sium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total choles-terol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.

Small and powerful

The ultimate fighterThe Brazil nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and sele-nium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Il-linois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer.

low in saturated fat553 kacl PR. 100GR.

EVEN USED IN SKINCARE!

740 kacl PR. 100GR.

A GREAT SOURCE OF

MAGNESIUM

578 kacl PR. 100GR.

18 % PROTEIN AND LOTS

OF ANTIOXIDANT FIGHTING

SELENIUM

656 kacl PR. 100GR.

Raw healthTHE HEALTHY NUT

Sixtyone

From snake blood to gingerroot. Chinese medicine turns greenNot all traditional Chinese medicine is made from snake blood and other dark ingredients, but actually comes from the fresh and green veggie and herb garden.

Most people have heard the tales about the ancient tra-ditional Chinese medicine. How snake blood and gale does wonders for a sniffle. If you have the sniffle or some other disease and you don’t feel like trying one of those dark poisons you’re in luck. Not only is the Chi-nese known for using, well let just say it, creepy stuff as medicine, but a lot of old traditional well proven re-mediates from the Chinese culture actually comes from spices and vegetables! So why not try a natural cure next time you feel the flu starting up. Em voluptiis enihicient.

Black snake bloodItasperum expliqui dolupti dolumqui consequis etur sanimiliquid modiam amu-store occullabor aditias aliquae rerumqui dolupta quis endae possimus debit, quaest, et, solupta cum

aborehento expersp elita-tiam earum es et ati cupitam qui seque late occus endisti. Tia dem volorer umquis as-pero ium, ut ommolorio min perepel ilignis que pa pro cusdamu sdaepudant.Ibuscia volorionet es molup-tis aritissit is volo est labo. Et fuga. Nobit aut evendi velibusam am quis nos sinis non natiae. Itatam nes nestio tor sequi omnitati odis ex endest ilis des num ipid quis ulpa dellor molo quiam rei-ur, ut fugit, sit vernam, quas sam velit, quis adis intis et dolo doluptatias denistiam, odiat delenti consecta nim dollaces ad molorep uditis inima voluptatium harum nonestibusam eos doles velis plaboris autest dolori volupta dis alitas ut lab imo et, quo omni voluptatia alici omnimus ciisquam restisc iusdaep ersperioria dolupta ecturectatem eum ellorecta volorerat.Em estrunt iandis eatet in-verum illa volore aut videnis

dolorita cum int et et officia dolum imaions erLiquo-distia culpa dolupta tatias-sit dolores et eaque parchic ienisquae nos namet aut ab inctatet eos sam que cum autas dolupicatem fuga. Maximperum doluptur?Tus expelibusa sitibus citaq-uae pa deles eumeni rehend-unt voluptaecum facerum num etur?

Now a daysGenderciae expe nos et imus eos autem exero ipis as rehent dem remped et eaqui atem conseque volore omnis dolecer umquidis rerovid ma sim quiatures estius eaq-uam quo omnimi, occupide moloris quas remque conse consequo quiscium eliciat excearc hillat que volupic aeribusam, cum aliquas eos estiatque deliti untia es magnien ihicabo. Om-nienihit volenihillit atio. Et fugit es natum apic tectem experrum haris sitem eicius

assequi ant voluptum nossi-tia none inienime offici quo mos doluptatati rem aut Od explici as pra sita del etur sam iusdae mint exped ex-cerum voluptatur siment od moluptame con pelessi tis-simi, omniendentia verum ratem. Ruptas re necere of-ficiis volorepedis cus eos illaboritiam cullutem in res-tiat at.Ullaborrupta debitatia dunt.Equi consequam idelignat.Lent odi il imus enis dolo-rum que nonsecatqui test, ut autet laccatus porestistem quis doluptae eatia dolupic iminus mincipidem volorit fuga. Oluptatem iunt que nonse plab ipsapitatat.Event aliciet, ut harum at ul-lenie ndaerchici occus.Itatem quati aut aut ero of-fic totatet perro etur, si res arion reprovid magnimu sci-mus que nim harum iducili taspici llantur si rem rehen-dam hilibus, corepre ptibus, iscipsunti te earum eost esti nulla nist es velic teceruntur

Sixtytwo

Raw healthFOOD AS MEDICINE

Green Onion (Scallion)As Chinese saying goes “no onions do not cook dishes,” in daily life, the green onion (scallion) , while mostly used as seasoning, its nutritional value and health value can not be underestimated. Green onion (scallion) is regarded as “warm” in nature in Chinese traditional medicine. Chinese used it for dispersing chill, relieving congestion and relaxing muscle tension. Mixing scallions, ginger and brown sugar is a traditional Chinese medicine prescription for early treat-ment of cold. Green onions also benefits the stomach and lungs since green onions can promot digestion and destroy oral and respiratory bacteria.’

GingerGinger is widely used in Chinese cooking as seasoning. But its value is far beyond serving as the flavoring agent. In traditional Chinese medicine, ginger is “warm” in nature. Ginger is often used for treatment of abdominal bloating, diarrhea, nausea, headache, and bleeding. It is also used for treating of cough, common cold, help digestion, neutralize poisons in food, promote blood circulation, support cardio-vascular health. In addition, ginger is commonly used for treatment of inflammatory joint diseases, such as arthristis and rheumatism. Its healing power has made it one of the most popular food remedy in traditional Chinese medicine.

GarlicGarlic is another food with strong healing power. Like gin-ger, it is “warm” in nature in traditional Chinese medicine. Chinese not only use it to promote the flavor, but believe it kills bacteria, help digestion, and prevents diarrhea. Re-searchers found that eating garlic on a regular basis low-ers the risk of stomach and colon cancers. Other therapeutic functions have been found in garlic, such as being used as a remedy for hypertension, diabetes, hepatitis. It is recom-mended to eat garlic raw and crushed. It is found that fresh raw garlic when crushed has the most effectiveness to re-lease it’s healing power.

Cucumber Many people like to eat it, but few people know it’s phar-maceutical value. Chinese traditional medicine believes that the cucumber is “cool” in nature. It has the effect of detoxi-fication and could help to ease throat pain causing by some illness. Modern medical researchers found that cucumber is rich in vitamin E, which helps fighting against aging. Wom-en like to put cucumber juice or film on the face to smooth skin and reduce wrinkle. Cucumber also contains vitamin B1, which is essential tp brain and nervous system. Chinese traditional medicine believes cucumber has the effect to soothe the nerves and aid in the treatment of insomnia.

Peach There is Chinese saying of “Longevity peach”, reminding people the connection of peach and the promise of longevity. Chinese medicine believes that peach is moderate “warm” in nature. Peach seed is widely used in Chinese medicine to improve blood circulation, dissolve accumulated blood clots, moisten the intestines and relaxes the bowels. Since peach is rich in iron, Chinese believes consuming enough amount of peach has the beauty effectiveness.

Grape Chinese traditional medicine believes grape is neutral re-garding to “warm” or “cool” in nature. Eating grape can tune the b lood, strengthen the bone, and promote urination. Be-cause grape contains highly effective anti-cancer substances, it is a good food choice to prevent from cancer. Also, dried grape (raisin) is rich in iron, which is especially beneficial to children or people who has anaemia.

NUDE FOODS green medicine cabinet


Sixtythree

Tomato Tomatoes are known to be a powerhouse of nutrition. Tra-ditional Chinese medicine regards it as “cool” in nature. Chinese medicine believes that tomatoes have the effective-ness of detoxification, reducing blood pressure, preventing from cancer and aging. It contains a multitude of vitamins and minerals that promote the immune system and support health. In addition, tomato is high in nutrition, but low in calories, it is an excellent choice for weight loss diet.

Strawberry Strawberry’s bright red color and delicious tastes have made it a popular fruit. Chinese traditional medicine believes that strawberry is “cool” in nature. It lubricates lungs, promotes body fruids, strengthens spleen and stomach, and detoxifies in alcohol intoxication. It also contains anti-cancer ingredi-ents that prevent people from cancer and aging.

Apple As wisdom says “one apple per day keeps the doctor away from me,” traditional Chinese medicine found that apple is “cool” in nature and promotes various health benefits. Re-searchers found that eating 1-2 apples per day, the rate of suffering from heart disease can be reduced by half. Apple contains soluble fibre that help to prevent from constipation. The scent of apples helps people to relax and refresh their spirit. Apple cider vinegar helps digestion and reduces fat. Eating apple slowing in the mouth can be very effective to kill the oral bacteria.

Beetroot and Horseradish RelishIf you have ever had the experience of grating a fresh piece of horseradish you will know its energetics. The horseradish fills the sinus with searing heat, makes the eyes water and wakes up every inch of the lungs’ membranes. So, as you might expect, this is a lively relish. The horseradish com-bines perfectly with the sweetness of the beetroot.

EnergeticsHorseradish is a strong, pungent Yang tonic and Stagnation mover with a special influence on the Lung. Beetroot nour-ishes the Blood and benefits the Heart and Liver. The on-ion and cider vinegar are both warming Stagnation movers. So here we have a warming relish which will move the Qi and Blood, break through Stagnation, support the Yang and nourish the Blood.

Preparation time: 40 minsServes: 4 til 8

Ingredients4 beetroot1 onion1 teaspoon fresh parsley

4 tablespoons horseradish

MethodBoil the beetroot and chop or grate very finely. Chop the onion and parsley finely and grate the horseradish or use ready-prepared horseradish from a jar (in which case use a little less cider vinegar). Combine all the ingredients and let them sit for a while, the longer the better, before serving. The relish will keep for a few weeks in a sealed container in the fridge. This recipe will make 2-3 cups.

1/4 cup cider vinegar1 teaspoon mild honeySalt

Sixtyfour


Cool urban city gardens among tall skyscrapersHow two people found love and room for a beautiful garden at a rooftop in central Seattle

Raw livingCITY GARDENS

Sixtyseven

fourtyeight


A garden grows at 5th and Jefferson. What be-gan as a dream of King County employees has grown into an urban garden with nine raised beds and ten round planters.

welcome to seattles goathill giving garden!

“We’re growing our own little farm,” says Cristina Del Alma, King County employee who has been instrumental in setting the garden in motion. With vegetables thriving and a view of the Columbia tower, the Goat Hill Giving Garden offers a space for learning, gardening, and giving in the middle of Downtown Seattle.

Love to Garden, Learn to GardenCristina Del Alma is a self-described “gardening fool.” A long time urban food gardener, she once coordinated the garden at El Centro de la Raza, growing food in a dem-onstration garden for El Centro’s meals program. Cristina

Sixtyeight


Sixtynine

sees Goat Hill as a place for employees and community members to learn together, making decisions as a collective about where, what, and when to plant. Anyone that wants to learn or share their skills is most welcome and encouraged to participate. Goat Hill Giving Garden classes include in-formation on raised beds, plant selection, composting, herbs, and plant care, “all classes are also work parties, so when we had a class on trellising we actually built the squash trel-lises together” says Cristina. From seed selection to mulching and trellising, classes allow employees to work side by side as they learn gardening tips and techniques. Resources are also available online for those unable to attend a class.

The combination of working and learning encourages peo-ple to go home and give their new found knowledge a try. Check out one of their upcoming classes: fresh herbal teas, composting basics, and herbal vinegars - Maria Carlos and Jeff Kass host many classes. Signs describe techniques and resources for passersby. Currently, two beds demonstrate the difference between planting in sandy loam with organic fertilizer and amending with “GroCo” - a composted mix of sawdust and bio-solids. New signs have been posted tell-ing the story of the garden, including the tally of produce donated to date.

Gardening to GiveTrue to the name, Goat Hill Giving Garden partners with Pike Market Senior Center to donate produce grown in the garden. On a technical level, since the garden is maintained and supported by King County employees it cannot be used for employee benefit (ie. bringing vegetables home for personal use). On a more personal level, Cristina notes the importance of sharing with the surrounding community, “it’s easy to grow something and share it with the community.... homeless and low income seniors, they should have good food too.”

Lettuce Link connected the garden to their neighbors at the Pike Market Senior Center. As of August 12, Goat Hill Giv-ing Garden had donated 46 pounds of lettuce, radishes, kale, basil, parsley, shiso, beans, cucumbers, and sugar snap peas to the Senior Center. Follow their progress online.

“We’re so excited about the partnership,” remarks Diane Carmel of Pike Market Senior Center. “King County em-ployees [are involved in] progressive and interesting things around lifestyle, health, and fitness. We’re happy to be a part of it.” The Senior Center receives many greens from Goat Hill and has incorporated their donations into a ‘Goat

fourtyeight


Seventy

Hill Garden Salad’ for clients. “It’s a lovely, nutritious addi-tion to what we’re already serving” says Diane. Diane also notes that most meals programs appreciate produce dona-tions - just be sure to connect with them before donating. Ideally produce should be washed prior to donation.

Gardens for yesterday, today and tomorrow

Goat Hill Giving Garden demonstrates that growing can take place in city lots and green yards alike. “I like to think of gardens as appropriate for different dates, times, and stages,” says King County employee Diana Vergis Vinh, “just give it a try... if it just isn’t feasible any more, rake back the raised beds,” and if it does work, think of all that can grow.

Eat Smart, Move More, Stress Less, Choose WellKing County launched the Health Reform Program in 2005 to lower the rising trend in health care costs. They use

preventative measures to keep employees healthy, and it’s working. Since the program began, the county has spent $18 million less in health care costs than projected. Components of the Health Reform Program are “Eat Smart, Move More, Stress Less, and Choose Well” programs. The Health Reform Program also includes employee engage-ment strategies to reward healthy behavior such as health risk evaluations, individual action plans and comprehensive benefits for tobacco cessation and preventative care. The garden is an important demonstration of the county’s com-mitment to these goals.

To learn more about the Goat Hill Giving Garden and to follow their progress, make sure to take a look at their website: information on classes, produce tally, garden re-sources, and photos. Check out Urban Farm Hub for more information and updates from Goat Hill Giving Garden, along with an ever growing collection of articles on gar-dening and farming in our region.


Seventyone

Raw livingHOME GARDENING

My own little

Appartment, town house or single bedroom - no problem! Learn how to easily grow you very own herb garden

eightSeventy

two

herb garden


The rewards of growing herbs are far greater than with other plants. Other plants in the garden are mostly planted for their decorative value. Herbs, on the other hand, can also be used for a myriad of other purposes that stretch from flavouring your food to curing your flu to ridding your home of insects. Herbs are some of the easiest, most grateful plants to grow. If you follow the following basic guidelines for setting up your own herb garden, they will

richly reward you with their flavours and aromas Growing an indoor herb garden is easy and you’ll love having access to fresh herbs right at your windowsill. While there are herb garden kits or you can start with mature plants, I thought we’d talk about starting your garden from scratch, in true DIY’er style.

Here is what you need to start:

Terracotta pots Potting soil Herb seeds

Water Sunlight

Seventythree

Herb Garden LocationThe ideal site for a herb garden is a sunny, open but sheltered spot with well-drained fertile soil. As far as possible it should be free from weeds and overhanging trees and have good access to the house so that the herbs can be harvested in all weathers.

Most of the herbs that we can successfully grow in our country originated in the warmer climates of the world where they grow in the warm sun. It is these conditions that we must cre-ate for them. The minimum requirement is four to seven hours of direct sun per day. Remember that your herbs will grow well even if they get less sun. They may tend to grow scrag-gly and will be more susceptible to diseases, but with a little extra attention they will still be successful. Herbs are like most people: they do not like to have ‘wet feet.’ It is very important that your soil have good drainage. Most herbs will survive in poor sandy soil, but few will tolerate wet clay soil. Culinary herbs should be planted away from possible contamination by pets, roadside pollution and agricultural sprays. If you would like to find out more about selecting the best site for your herb garden read my Herb Garden Site Selection ar-ticle.

Herb Garden DesignThe appeal of a small formal herb garden remains timeless. Formal designs are based on geometric patterns, which are framed by low hedges and paved paths. For maximum impact each bed is planted with one kind

of herb, giving bold blocks of colour and texture. Paving is an essential element, accentuating the formal lines and geo-metric design. Natural shades, like sand, terracotta or grey, contrast beautifully with the herbs, adding to the design ele-ment. The pathways and stepping stones also provide access to the herbs for ease of harvesting.

let’s get started!

Planting TipsPrepare the ground well in advance, remove weeds (they compete for nutrition), fork in organic matter, such as compost, and rake the soil so that the bed is level. You don’t need to add large amounts of manure or fertiliser because that produces soft growth.

The article on site preparation will give you some additional tips on the preparation of your herb garden. Before trans-planting herbs out of their "nursery" pots into the ground, water the pots well because a dry rootball is difficult to wet thoroughly once it is in the ground. Because "nursery" pots are small, herbs tend to become root bound. To encourage new root growth gently loosen the root ball before planting in the ground. Pinch out the tips of shrubby herbs, like thyme, to encourage bushy growth. Add some bone meal or fish-meal at the bottom of each planting hole. If you are using a planting plan, first set the herbs in their positions. It is easier to move them around while they are still in their pots, rather than having to transplant them later. Space them according to their expected height and spread so they have room to develop. After planting firm the soil gently around the plant and water thoroughly to settle the soil and give the herb a good start. Some herbs, like the spearmint, can be invasive. Remove any spreading material immediately. Repot them yearly with fresh soil.

Harvesting Your HerbsCollect small quantities of herbs at a time and handle them as little as possible. Do not cut herbs at random. Take the opportunity to pinch out or prune the plant at the same time, removing unwanted shoots and encouraging bushiness. Use a sharp knife or scissors, do

not break, bend or tear off the branches. Always harvest from clean, healthy plants in peak condition


eightSeventy

four

Herbs are like most people: “they do not like to have ‘wet feet.’ It is very important that your soil have good drainage.” - Anna larsen


Seventyfive

Shop the perfect pot for your herb garden

Villa Collection 45 eur. - Greene 12 eur. - Bolia 25 eur. - Interflora 50 eur. - Tiger 4 eur.


eightSeventy

six

the benefits of home gardening

pesto genovese

Ingredients

1 large basil plant, leaves only 25g pine nuts 2 cloves garlic, chopped 1 tsp granular sea salt 50g freshly grated Parmesan 4 tsb extra virgin olive oil

Preperation

Wash and dry the basil leaves. Heat a dry frying pan over a medium heat and toast the pine kernels lightly for 2-3 minutes. Set aside. using a pro-cessor, drop all the ingredients in and blitz to a luscious green sauce.

parsley pesto

Ingredients

1 large parsley plant, leaves only 25g pine nuts 50g Reggiano cheese 4 tsp extra-virgin olive oil2 tsb white vinegar1/2 tsb sugar1/4 tsp salt

Preperation

Wash and dry the parsley leaves. Heat a dry frying pan over a medium heat and toast the pine kernels lightly for 2-3 minutes. Set aside. using a processor, drop all the ingredients in and blitz to a luscious green sauce.

Raw foodHOME GARDENING

eightSeventy

eight

fourtynine

Miss fast food classics? Try our jummy raw versions of all

your favorite no-goes!

Raw foodFAST FOOD

Only210 kcal!

Menu 1 Veggie Pizza

Menu 4 Lasange

Only340 kcal!

Menu 2 Beet Burger

Only320 kcal!

Menu 3 Snack Basket

Only230 kcal!

Seventynine

Raw foodFAST FOOD

Only210 kcal!

Menu 1 Veggie Pizza

Menu 3 Snack Basket

Only230 kcal!

PreperationsHarchitae. Et ero estrum velliandi ium voloreptatis est aruptatur, nim dolo tectotat volorec aborero vide-liqui optatiissit, ne vitinisciis nus serumquias dolup-tur, oditiunt, ute volupta tibus.

Pizza base6 cups flake seeds2 cups mixed grains4 tsb sirup1 cup water2 tsb olive oil1/4 tsb salt

Pizza toppingOnion ringsCourgetsTomato sauceFresh tomatoesBasil leavesGrated parmagiano


Ingredients2 cups greek yoghurt3 cups lenses1 beetroot2 tsb olive oil

1/2 onionCourgetsBasil leaves1/4 tsb salt

fourtyeightEighty

Raw foodFAST FOOD

Menu 4 Lasange

Only340 kcal!

Menu 2 Beet Burger

Only320 kcal!


Burger bun6 cups flake seeds2 cups mixed grains4 tsb sirup1 cup water2 tsb olive oil1/4 tsb salt

FillingOnion ringsBeet slizes2 tsb tahin2 cub lensesFresh sprouts


Ingredients20 tomatoes4 cups spinach1/2 cabbage2 tsb olive oil1/4 tbs salt1 red bell peber

Eightyone

Raw sourceWITH JANIE WOITT

Cleansing can be as easy as cut-ting out the foods most commonly known to upset to the body in one form or another. While you don’t need a class, a book, a partner or a teacher, those things make the process a little easier and a lot more fun. We give you the guide to easy cleansing that will give you an overview common cleanses and help you decide if you want to do a more regimented cleanse, but here are the basics for a Do-it-Yourself Cleanse.

Eightythree

Focus on what you want Decide WHY you want to cleanse! Cleansing with no intention is more difficult. Once you decide on your goal, it’s easy to keep your eye on the prize & your mind off foods that might tempt you off your cleanse. You may be going through something stressful, or maybe you’ve packed on a few pounds eating in a way you intuitively know does not serve your highest self. I like to cleanse to reward my body. It continues to serve me well day in & day out so why not treat it to a va-cation by giving it 3-5 days a months of green juice. Just the way you might take a weekend getaway to keep your connection strong with your part-ner, a quick juice cleanse makes you more connected to your body.

Start SimpleIf you’ve never cleansed before start with a simple whole foods cleanse. That means eat foods that are ONE in-gredient foods, like an apple or even rice or beans. But not bread or pasta which has multiple ingredients. Focus on eating primarily leafy greens for their alkalizing mineral content.

Foods to avoid while cleansingwheat, corn, soy, dairy, meat (some cleanses allow antibiotic & hormone-free meats in small quantities), pro-cessed sugars, caffeine and alcohol. Some take it further and avoid night-shades, higher sugar fruits & veg-gies and even citrus. Me, I stick to raw foods and minimal cooked foods (soups, teas, etc).

Raw sourceWITH JANIE WOITT

How Do I Cleanse? I get this question a lot since I teach the online raw food course Rocking Body Raw Food as well as cleans-ing & healthy eating classes at Cups Culinary in La Jolla. When I want to do a quick, easy cleanse I do the fol-lowing…

1. Zeolite Clay: I start the night before my cleanse by taking a high quality Zeolite clay, my favorite is ZeoForce but there are many on the market. The goal with this is to let this highly alka-lizing clay absorb toxins, specifically heavy metals, ammonia, and radioac-tive particles so they can be passed out through the stool. (Too much infor-mation probably, but I hate to share a product I use without explaining why I use it!). I use 2 Tablespoons of the clay in 1 cup of water each night before I go to bed.

2. Lemon Water: I start my cleanse days with a simple pint of water with fresh squeezed lemon followed by a 1/4 cup of noni juice. I prefer the Golden Noni from Bright Earth Foods.

3. Green Drinks & Raw Soups: When I get hungry I enjoy my green drinks & raw soups (heated if I feel the need). You’ll find free recipe for green drinks, green juices & raw soups on the recipe page here on the site.

4. Support clarity of mind: I enjoy 1/4 teaspoon of Brain Food by Bright Earth Foods in a pint of water. It’s Klamath Lake Blue Green Algae with the cell wall removed to enable PEA (the “love molecule”) absorption by the brain. I love this stuff! I’ve kissed PMS goodbye with a combination of Brain Feed and Chaste Tree Berry.5. Rinse & repeat! Start all over with the Xeolite before bed.

By Janie Woitt

This is how you do it

Eightyfour

OR SIMPLY SUBMIT YOUR LOTTERY NUMBERS AT SVENSKASPEL.SE

Raw sourceREVIEWS

THE BOOKSHELF

A Complete Live Food Resource and Recipe Book. This amazing heart healthy live food recipe book has just recently been re-published! It contains over 250 recipes that are sure to inspire raw foodists to new levels of live food cuisine. Over 100 recipes contained in this book are 100% fat free!

Vibrant Livingby James Levin

The year is 1984 and the city is Tokyo. A young woman named Aomame follows a taxi drivers enigmatic sug-gestion and begins to notice puzzling discrepancies in the world around her. She has entered, she realizes, a paral-lel existence, which she calls 1Q84 —“Q is for ‘question mark.’ A world that bears a question.”

1Q84by Haruki Murakami

In this invaluable resource, Jere and Emilee Gettle, cofounders of the Baker Creek Heirloom Seed Company, offer a wealth of knowledge to every kind of gardener, experienced pros and novices alike. In his friendly voice, complemented by gor-geous photographs, Jere gives planting, growing, harvesting, and seed saving tips.

Alex Jamieson, Morgan Spurlock’s partner, was not pleased when Spurlock decided to do his 30 day Mc-Donald’s diet but f inally gave her blessing once Spurlock agreed to turn himself over to her for detoxing post-experiment.

Based on more than forty in-terviews with Jobs conducted over two years—as well as interviews with more than a hundred family members, friends, adversaries, competi-tors, and colleagues—Walter Isaacson has written a rivet-ing story of the roller-coaster life and searingly intense personality of a creative entrepreneur whose passion

Steve jobsby Walter Isaacson

The great American detox dietBy Alex Jamieson

The heirloom lifegardenerBy Jere and Emilee gettle

for perfection and fero-cious drive revolutionized six industries: personal comput-ers, animated movies, music, phones, tablet computing, and digital publishing.

THIS MONTHS BESTSELLER!

Eightysix

Raw sourceREADERS VOICE

TIPS FOR TIPS

Bread and crackers

Go for lettuce wraps or de-hydrated f laxseed crackers. Combine equal parts f lax seeds and water.

Pasta

Julienne strips of zucchini, car-rot or squash. For an easy pasta sauce, blend ripe to-matoes with fresh herbs and spices.

Milk

Instead of pasteurised ani-mal milk, go for nut milk such as raw almond milk or raw soymilk or even coconut milk.

Sugar

Replace with agave honey.

Butter & jam

Instead of butter try tahini or mashed avocado. To make raw jam, blend ripe berries with some agave honey.

“Dear NUDE FOOD, I love raw food and wish to change all my meals into 100 percent raw and vegan ingredients but my problem is that I am not sure which basic ingredients I can use instead of things like sugar and butter. Can you please help me f ind some great ways for me to complete my raw lifestyle?”Malene Nyman, Denmark

Here is my raw tip

DO YOU NEED A TIP OR IDEA TO IMPROVE OR BETTER YOUR RAW LIFESTYLE? THEN SEND US A MAIL WITH YOUR QUESTION AND ONE OF YOUR OWN RAW FOOD TIPS OR RECIEPS IN RETURN AND WE CAN GIVE BOTH YOU A TIP WHILE YOU BRING YOUR TIP FORWARD TO THE REST OF THE READERS I'TS TIPS FOR TIPS!

Here is my question

Eightyseven

Xim expel ipsam qui doluptas explit, tem que sin prae. Odi-gentium fugiae diorerum aut rerum id esequasita veratur aut del mincipsam quisqua erferia nditatem remquam et al-iquia custo ilit volecul lenient, simoluptatia sae milisto ritibus antiatium, odit, sincto off ic tecusciti dolore pereperist fugia ad magnihic te off icab idignisim quodignis dem enimenimusci cumquatem es doluptatur ad ulpa sequiatque nobitam, si-modi res expe iuntis apicilis sam as alit eum aditate mpore-pella natur apicien turectorit iligni teniassin comniatempor aut aciet doluptatur audiaep ratque es

Documents

NUDE FOOD